Shift work sleep disorder or swsd


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Sunlight is one of the signals the body uses to let it know that it's time to wake up and be awake. A person suffering from shift work sleep disorder (SWSD) subjects their bodies to continuous circadian disruption.

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Shift work sleep disorder or swsd

  1. 1. Shift Work Sleep Disorder or SWSDAs you may have guessed, people who suffer from Shift Work SleepDisorder (also known as SWSD) are individuals who work shift work. Inthe United States alone, its estimated that this sleeping disorder affectsabout one quarter of the 20 million or so people who work shift work.People who are employed in jobs that require shift work are numerous.They range from people who work in the emergency services fields likepolice, firefighters and EMTs to people in industries such as mining,manufacturing and transportation. Any industry that operates around theclock will have people who are doing shift work - and one quarter of themwill experience shift work sleep disorder.Your circadian rhythm is your bodys natural cycle - telling you to get upwhen its light outside and to go to bed when it gets dark. People who workshift jobs force their bodies to operate outside of their natural circadianrhythm. No matter how long they work night shifts or bounce back andforth between nights and days, their circadian rhythm never becomescompleted adjusted to the hours.
  2. 2. Thats because sunlight is one of the signals the body uses to let it knowthat its time to wake up and be awake. A person suffering from shift worksleep disorder subjects their bodies to continuous circadian disruption.If you happen to suffer from shift work sleep disorder the first thing youshould realize is the importance of sleep in your life.Here are some tips on how to deal with shift work sleepdisorder: Dont downplay the signs when your body is telling you its time for a nap. If you are at work and feel the need to nap, take a 20 minute break and find some place to lay your head down. Youll function better when you wake up and youll be less prone to accidents. If you work nights, youll want to avoid sunlight as much as possible on your way home. Wear dark sunglasses and avoid being in the sun any longer than you have to. If you need to get groceries or gas, get it after you wake up rather than on your way home from work. The more time you spend out in the sun or in the presence of direct light, the more likely you are to have trouble sleeping when you arrive home. Another way to cope with shift work sleep disorder is to get into a sleep routine. Develop a strategy where you have a pre-bedtime routine that you follow and you always end up going to bed at the same time. Youll want to keep this same routine even when youre not working - theres nothing worse for your body than to go back and forth from daytime sleeping to nighttime sleeping each week or weekend. Ensure that your family and friends take your sleep time seriously and dont wake you unless theres an emergency. Since people with shift work sleep disorder are chronically sleep deprived, youll need to get good quality sleep at every opportunity.
  3. 3. Make sure that your bedroom is free from any of the daytime noises of the house and / or the outside world. Buy earplugs if necessary. Make your bedroom as dark as you can possibly get it. This includes blocking light from the outside world as well as any light coming from the rest of the house. If sunlight is still getting through your bedroom curtains, invest in light blocking curtains. Avoid drinking too much caffeine. Have a cup or two when you first wake up by try not to have anymore than that. Caffeine stays in your system for a long time and can seriously disrupt your already disrupted sleep patterns. Give yourself a cut off time for caffeine and then stick to only juice, water or decaffeinated tea after that.There are five stages in a normal sleep cycle;each lasting about ninety minutes. In stages 1and 2 you fall into a light sleep, and are easily Related Articlesawakened. In stages 3 and 4 you fall into adeeper and more restful sleep, with slower, Why We Sleepmore even breathing. Stages 3 and 4 can be What is Insomnia?likened to refilling your gas tank, or refueling What is Sleep Apnea? What is Narcolepsy?your body by replacing spent calories. Stage Looping Dreams5 is when your brain gets active and dreamsoccur.Many people who suffer from shift work sleep disorder (SWSD) turn tosleeping pills to help them get to sleep. You should avoid this temptation atall costs. Sleeping pills have side effects and can develop into an addictionas well as bringing on a host of other health issues in the future.If youve tried everything and you still operate like a zombie day in and dayout, it may be time to look for another job or to approach your boss and askabout a more normal schedule.
  4. 4. Not being able to get to sleep at night can bea horrible experience - at night as well asthroughout the following day. But it doesnthave to be that way - sometimes all it takes isa few lifestyle adjustments. Learn what youneed to know to instantly fall asleep eachnight in the sleep ebook, Get to Sleep Now! 39 Ways to Guarantee Your ZZZs.